WOD / Blog
20 October 2026
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (12 Minute Time Cap) 5 Wall Walks 10 Overhead Squats (95/65)(65/45) 15 Toes to Bar Stimulus/Focus: Find a steady pace on the wall walks, […]
19 October 2026
Warm up: Coach’s Choice Strength/Skill: Power Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (12 Minute Time Cap) 21-15-9 Power Cleans Ring Dips *Weight increases each round. *Round 1: (95/65)(65/45) *Round 2: (115/75)(75/55) *Round 3: (135/95)(95/65) RX+: High […]
17 October 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
16 October 2026
Warm up: Coach’s Choice Strength/Skill: Deadlift 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: For Time (20 Minute Time Cap) 50 Wall Balls (20/14)(14/10) 50 Box Jump Overs (24/20) 50 Wall Balls (20/14)(14/10) 50 Medicine Ball Step Overs 50 Wall Balls […]
15 October 2026
Warm up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Metcon: 5 Rounds (1 Minute Work/1 Minute Rest) 1 Minute Max Effort Floor Press (70% of Today’s Heaviest Triple) 1 Minute Rest Stimulus/Focus: Accumulate as many reps […]
14 October 2026
Warm up: Coach’s Choice Strength/Skill: Front Squat 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: For Time (20 Minute Time Cap) 800 Meter Run 42-30-18 Kettlebell Swings (1.5/1)(1/25#) 21-15-9 Goblet Squats (1.5/1)(1/25#) 800 Meter Run Stimulus/Focus: This workout is […]